This Week’s WODs – CrossFit Aspire

Monday, June 5th
Every :60 for 8 min
Power Snatch + OHS
Every :60 for 7 min
Snatch x 1

Partner WOD
8 Rounds (4 each)
250m Row
10 Hang Power Snatches
– Use 50%
– Keep reps unbroken
– One person on each movement

Tuesday, June 6th
Push Jerk 3
– Perfect reps only
– Work on receiving position
– No press outs allowed

4 Rounds
5 DB Push Presses
8 Burpees
– Rest :90 sec
4 Rounds
5 DB Push Presses
12 Wallballs
– Rest :90 sec
4 Rounds
5 DB Push Presses
24 Air Squats

Wednesday, June 7th
Paused Back Squat 3
– One sec pause
– No bounce, stay tight

21 – 18 – 15
Front Squat (95/65)
400m Run

Summer Abs Cash Out:
3 Rounds
7 Evil Wheels
14 Medball Russian Twists

Thursday, June 8th
Deadlift 5

10 Rounds
3 Power Cleans (135/95)
6 Push-ups
9 Box Jumps 20”

Rx+ – 1 rope Climb to start each round

Friday, June 9th
Shoulder Press 3×5

4 Rounds
Max Rep HSPUs
Max Rep Pull-ups
250m Row
– Rest :90 sec
2 scores: time & reps

Saturday, June 10th
Front Squat 5

10,9,8,7,6,5,4,3,2,1
KB Swings
Goblet Squats
200m Run

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